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Biceps curl
- Hold the arm weight at your side.
- Curl arm towards your shoulder.
- Do 6 to 10 repetitions for each arm.
Do one to three sets
Shoulder press
- From the start position (sitting or standing), press the arm weight upwards to straight arms.
- Do 6 to 10 repetitions.
- Do one to three sets.
Wall push up
- From the start position, lean into the wall then push up away from wall.
- Do 6 to 10 repetitions.
- Do one to three sets.
- To progress, move feet away from the wall.
Side Lateral Raise
- Start with holding a weight in each hand at your side.
- Lift both arms out to the side, but not above your shoulders (move your arms as if you were “spreading your wings”).
- Keep palms and weight facing toward the floor throughout the movement.
- Keep your elbows slightly bent during the exercise.
- Do 6 to 10 repetitions.
- Do one to three sets.
Please note:
- If you have any shoulder problems please have an assessment by a Physiotherapist before commencing this exercise.
- The weight you use for this exercise will generally be lighter than what they would use for the biceps curl.
Seated row
- Sit upright with slightly bent knees and feet together.
- Anchor the band under your feet.
- Hold on with each hand, arms out straight by your side.
- Pull the tubing back leading with the elbows, keeping wrists straight and slightly squeezing the shoulder blades together.
- Do not rock back and forward.
- Do 6 to 10 repetitions.
- Do one to three sets.
- You can do this with tubing/ resistance band or light weights.
